Achilles Tendinitis
(Tendinosis/Tendinopathy)
3 STEP DIAGNOSIS- Achilles Tendinitis
Do I have Achilles Tendinitis?
1. Do you feel pain here?
Achilles 'tendinopathy' usually presents as a localized burning pain just above the point where your tendon joins to your heel bone. Sometimes this area is inflamed or swollen and can thicken with time.
2. Do these activities cause pain?
Achilles Tendinitis is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when going up or down stairs or hill climbing.
Pain is usually present when starting the activity or warming up and may subside during the activity, but will flare up again after the activity.
3. Does this hurt?
Lift your forefoot up off the floor or stretch your calf, do you feel pain and stiffness?
Try this test again first thing in the morning. Often the tendon tightens up overnight and causes pain in the morning when you first put weight on it.
Do I have Achilles Tendinitis?
1. Do you feel pain here?
Achilles 'tendinopathy' usually presents as a localized burning pain just above the point where your tendon joins to your heel bone. Sometimes this area is inflamed or swollen and can thicken with time.
2. Do these activities cause pain?
Achilles Tendinitis is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when going up or down stairs or hill climbing.
Pain is usually present when starting the activity or warming up and may subside during the activity, but will flare up again after the activity.
3. Does this hurt?
Lift your forefoot up off the floor or stretch your calf, do you feel pain and stiffness?
Try this test again first thing in the morning. Often the tendon tightens up overnight and causes pain in the morning when you first put weight on it.
Do I have Achilles Tendinitis?
1. Do you feel pain here?
Achilles 'tendinopathy' usually presents as a localized burning pain just above the point where your tendon joins to your heel bone. Sometimes this area is inflamed or swollen and can thicken with time.
2. Do these activities cause pain?
Achilles Tendinitis is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when going up or down stairs or hill climbing.
Pain is usually present when starting the activity or warming up and may subside during the activity, but will flare up again after the activity.
3. Does this hurt?
Lift your forefoot up off the floor or stretch your calf, do you feel pain and stiffness?
Try this test again first thing in the morning. Often the tendon tightens up overnight and causes pain in the morning when you first put weight on it.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Achilles Tendinitis.
How do I fix Achilles Tendinitis?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as Achilles Tendinitis occurs, your achilles tendon gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Achilles Tendinitis.
How do I fix Achilles Tendinitis?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as Achilles Tendinitis occurs, your achilles tendon gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as achilles tendinitis) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
If you suspect that you may be suffering from Achilles Tendinitis then we suggest that you visit a health care professional to exclude any other serious causes.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Achilles Tendinitis.
How do I fix Achilles Tendinitis?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as Achilles Tendinitis occurs, your achilles tendon gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as Achilles Tendinitis) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
If you suspect that you may be suffering from Achilles Tendinitis then we suggest that you visit a health care professional to exclude any other serious causes.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as Achilles Tendinitis) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.